Fitness Junkie


6 wks out PLAN
June 29, 2008, 11:23 pm
Filed under: Stay'n on Track | Tags: , ,

MICHAEL PALMER PHOTO SHOOT

WORKOUT:  Push/Pull/Legs Training Split:

Day 1 (Sat): Rest
Day 2 (Sun): Grouse Grind (Legs) – Abs
Day 3 (Mon): Bikram’s Yoga – Massage
Day 4 (Tues): Rest
Day 5 (Wed): Back – Biceps – Abs (Pull)
Day 6 (Thurs): Rest/Facial
Day 7 (Fri): Chest – Shoulders – Triceps – Abs(Push)

Weight Training/Cardio:

My focus is to develop muscle definition and tone. Workouts will be recorded using the M&F HERS journal format. The main body parts I’m focusing on are my abs, my arms and my legs. Abs are the first indicator of good fitness physique so it needs to be done 3x/wk. No cardio machines yet, I will walk to work Tue-Wed-Fri this week to help me focus and regenerate.

Nutrition:

No refined sugar AT ALL.   Reduce carb intake and start the process of eliminating complex carbs and fruits at 7pm. I know that fibrous carbs aid in the digestion of protein, so I will eat more greens (broccoli, cucumber, spinach and lettuce). Also, the fructose in fruits slows down fat loss so I will ensure that I eat fruits with a low glycemic index (apples, grapes, peaches and plums). I am also going to drink at least 4L of water/day.

I will aim to develop a nutritional plan that incorporates a 40-40-20% of proteins, carbs and fats. I will monitor my nutritional intake this week.

Protein sources: eggs, chicken, extra lean ground beef, turkey, fish
Carb sources: oatmeal, brown rice, quinoa, mixed vegetables, salad, low glycemic fruits
Fat sources: essential fatty acid supplements, fish, flaxseed, olive oil

Supplementation:

Glutamine, multivitamin/multimineral, fatburner, probiotic, Omega 3-6-9, dandilion root, milk thistle, calcium and magnesium
 

Advertisements


Baseline
June 24, 2008, 2:06 pm
Filed under: Stay'n on Track

I’m on the journey to fitness recovery.  Setting short term goals for long term gain is an approach I use to help motivate me to stay on the right fitness path.  According to Peter Drucker, “what gets measured gets managed” and with a few summer events coming up, I’ll be keeping track of my progress here and making adjustments along the way.

In less than 3 weeks,  I have a wedding to attend.  Thereafter, scheduled for August 9th, I plan on looking toned, defined and poised for an outdoor photo shoot with famous photographer, Michael Palmer alongside other FitnessLicious divas.  That’s less than 7 weeks away.  Following that, if all goes well, a fitness model competition. 

This is my starting point:

Height:  5’4″
Weight:  126lbs
Bodyfat:  26 %

Chest/Waist/Hips:  34-27-35 inches
Arms:  10.5 inches
Thighs: 19 inches
Calves:  14 inches
Neck:  13 inches
Shoulder Width:  15 inches

Yeah, I make myself quite vulnerable by publishing what my measurements are and I don’t care.  If it allows me to guage my actions and choices, as well as achieve a higher level of fitness then so be it.  As everyday people, we sometimes fool ourselves into thinking we are something that we really are not.  Whether it be “I’m so fat” or “I’m big boned” or “I can’t do 15 reps with that weight!” …. really , at the end of the day, you are your own judge and we have a responsibility to ourselves and the people we love to take care ourselves… physically, emotionally and spiritually. 

I hope that sharing with you my journey towards achieving better health and fitness helps you take inventory of your own strengths and weaknesses.  Because in every stage we pass in life, how we take care of our bodies will ultimately be the sword that strikes you or the sword that you have the power to hold.  Which sword do you hold?

 



Write to Right

I’ve been splurging on alcohol, sleepless nights, watching movies and eating junk for the last 2 weeks.  Needless to say, I need motivation and a good kick in the ass to get moving and it starts today. I picked up the July/August 2008 issue of Muscle & Fitness HERS yesterday for a kick start.  I love this magazine … no endless pages of advertising, the content of each article gets right to the point and there are great practical suggestions to motivate and activate a fitness plan of attack no matter what stage you are in.  It targets both the couch potato as well as the seasoned fitness athlete. 

Did you know that it takes 3 weeks of journalling to see results in your workouts, nutrition regimen and mood? 

“Too many times people will quit after a few days, or they’ll skip the days when they have ice cream because they don’t want to see it written down and feel guilty” states Kelli Calabrese, a Texas based trainer and co-author of Feminine, Firm & Fit (2004).  Getting organized and commiting to journalling is key.  But it won’t help you if you just keep track of your time and workouts in the gym.  Recording your mood, the intensity of your workouts as well as your nutritional intake and psychological state are important in helping you identify what made one day great and another day crap.  There is an excellent example of a daily journal entry in the magazine that hits all areas of health, from training and nutrition to stress and sleep management.  Check it out. 

Another great example of a fitness plan and journal that I found is Erin Biro’s Fitness Training Journal.  In preparation for the FitnessLicious Summer Body Challenge, not only does she identify her fitness, nutrition and activity plans, she also recorded her known obstacles and tricks to stay on track. 

So it starts today.  The first day of summer.  Stay’n on Track is where you will find my log of dates I am aiming for as well as my thoughts, activities and daily struggles as I prepare for a busy summer ahead.  Be sure to check here regularly and feel free to send any comments, suggestions and questions my way.  Every form of feedback from other fitness junkies are truly welcome. 



5 Reasons to do the Grind
June 15, 2008, 9:15 pm
Filed under: Fitness Fix | Tags: , , ,


A vision conceived by hikers Don McPherson & Phil Severy, they hacked out the Pacific rain forest in the early 70s and built a 1.8 mile uphill trail illegally as a training course for mountaineers.   Now known as Mother Nature’s Stairmaster, the Grouse Grind is an extremely steep climb of 853 meters (that’s 2,800 feet).  But that doesn’t stop many avid hikers and fitness enthusiasts.  According to the Federation of Mountain Clubs of British Columbia, the Grouse Grind has at least 100,000 people using the trail each year.  And here are 5 reasons why…
 

1.  Getting there is easy.  Easily accessible, the Grind is located just 15 minutes from downtown Vancouver.  Up to 5,000 hikers on a busy summer day do the Grind early in the morning or right after work! Others catch the Sea Bus from Canada Place to Lonsdale Quay and take the #236 bus to the bottom of the Grind for a weekend day retreat.

2.  The cost is minimal.  The climb up and down is free.  But for a breathtaking view and relaxing descent, I suggest you take the $5 gondola ride down.  It’s worth it.

3.  Your heart will thank you for it.  In a study of hikers in the Alps, it was found that going uphill cleared fats from the blood faster, while going downhill reduced blood sugar.  Hiking either way lowered bad cholesterol.  More importantly, leaving behind the hustle and bustle of your daily routine to hike the grind, you have essentially created a calming effect.  The constant motions of climbing uphill, taking the first step and then the next provides you the opportunity to open your mind and think about the events of your day and your life.  You might even find your mind opening up to ideas or answers to problems you never thought of before.   

4.   The end rewards.  At the end of your journey (the average completion time is 1.5hours), you will be rewarded each time with spectacular scenery, welcoming staff offering snacks, drinks and even alcohol and at times, there are tourists cheering you on as you complete your final steps to the top.  In the summertime, make some time to experience the lumberjack shows, Birds In Motion demonstrations, guided Eco-Walks, Ranger Interpretive Sessions at the grizzly bear habitat, and now the brand new Air Grouse mountain zipline adventure – Vancouver’s only zipline circuit. 

 

5.  The journey is unforgettable.  I’m not gonna lie.  The trek up is gruelling.  The first part of the trail may not seem so bad, but the trail gets steeper and steeper the higher you go.  Rocks, dirt and wood are placed to form steps and half the time it’s difficult to enjoy the scenery because you have to concentrate on where to place your feet.  But I’m not complaining.

Most of us live and work indoors, with our face in front of a computer and seated for the majority of our work days.  Being able to get outdoors and just enjoy being outside is one of best reasons to do the Grind.  The smell of fresh air, the sound of birds chirping, the beautiful tall trees and the majestic Grouse Mountain to connect with all contribute to a sense of contentment and fulfillment.  The pain of the trek will go away, but the memory of the entire experience will be unforgettable.



Physical Fitness = Healthy Mind
June 10, 2008, 8:14 pm
Filed under: Daily Hit

 

“Physbical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity” — John F. Kennedy

 



June Junkie: Elya McCleave
June 8, 2008, 11:59 pm
Filed under: Fit Junkie of the Month | Tags: ,
 
This Russian goddess got my attention when she did her bellydancing routine @ FAME West 2005 for the Fitness Open round.  So much energy and a big smile, I would never forget her long blondish brown hair.  We met the year after at a fitness bootcamp and we’ve been great friends since.  This 5″7 Pisces beauty describes herself as a “full time nerd”.  Not only is she the Director of Tech Support and Customer Care for Superb Internet Corporation in Vancouver, a web hosting company… she is also the creator and administrator of the newly formed FitnessLicious, an online female fitness community with already 200 members since the April 2008 launch!  Her passion for fitness and love for life is what makes her someone special to know and an individual to never forget!!  Her name is Elya McCleave and she is the first featured “Junkie of the Month”

 
 
STATS:
Height: 5’7″
Weight: 140 lbs (off season) 130 lbs (@ competition)
Measurements: 36-24-36

FITNESS ACCOMPLISHMENTS
:
2007 Femsport – 5th Overall
2006 Femsport – 8th Overall, 5th in Physic
2006 WNSO WEST – 1st (Fitness-Open)
2005 SWFC – 5th (Fitness Tall)
2005 Femsport – 6th Overall, 2nd in Physic
2005 WNSO WEST – 3rd (Fitness-Open)
2004 Femsport – 10th Overall, 1st routine
 
INTERESTS:
fitness, health, IT, belly dancing, yoga, traveling, shopping, modeling, PINK, boxing, jiu-jitsu, watching K1/UFC, reading, sleeping in on the weekends, cooking, learning new languages, fashion, history… and much more 😉
 
Name 5 things we didn’t know about you.
 Let’s see 😉 Here it goes…
 
1. Macramé used to be my hobby for a while (where did all that patience go? lol)
2. I pray before I go to bed (there is a short prayer in Arabic my great-grandmother taught me when I was 3yrs old and I still remember it! She said it would always keep me safe)t
3. I’ve been hit in a groin once (Holy Smokes! That was painful! It was during one of the open-mat jiu-jitsu classes.. it was just an accident .. Since then though, I wear a groin protector!)
4. My favorite thing to have for breakfast is a dessert called “baklava”… a lot of sugar (I stick to oatmeal and egg whites though)
5. I’m brave enough to run in my undies on the streets of Vancouver 😉 Well it’s for a good cause, I’m participating in the UnderWear Affair Run on July 12th.. come out!
 
Identify 3 things that make you a fitness junkie.  What are you addicted to? Feel free to explain why. 
  • I feel super guilty if I can’t make it to the gym.
  • Every day I make myself eat broccoli (fiber), drink 4L of water and have at least one protein shake.
  • I have the last 24 issues of the Oxygen Magazine 😉
Please share your workout routine and eating regime.
 
Here is an example of the meal plan that works well for me (portions vary) when I’m dieting down:
Meal 1:  Egg whites or fat free cottage cheese; whey protein powder, oatmeal, 1L H2O,supps
Meal 2:  Chicken breast/ turkey breast/ trout; Chick peas (on training day); Green veggies (broccoli, brussell sprouts/ asparagus) 1 L H2O
Meal 3:  Same as Meal 2 minus Chick peas , 1 L H2O
Meal 4: 1 scoop whey protein + supps (post workout)
Meal 5:  can of tuna/ salmon/ orange roughy/ tilapia; 15 almonds; green Salad, 1 L H2O
Meal 6:  egg whites; supps; 1L H2O
 
What are 2 reasons you fall off the junkie path?
 
I travel on business a lot and that really puts me off track. I’m slowly learning how to manage it better.  My suitcase is full of protein powder, oatmeal and almonds. I also prepackage all my supplements.
 
Another thing that can throw me off is my mom’s cooking 😉 She is excellent and she always makes something tasty. The rule of thumb at home is to always have bread, sweets and pastry covered with a napkin… if I don’t see it I don’t think about it (or I think about it less).
 
Oh! I forgot to mention that I was a peanut butter queen! If I have a spoon I gotta finish da whole jar… so I try not to touch it at all 😉
 
Tell us.  What are 2 reasons you get back on the journey to fitness. 
 
When I train and compete I am happy, I’m balanced and my life has a greater meaning. I also met a lot of wonderful people and made friends for life through my fitness endeavors. That’s priceless!
 
Who, how and what keeps you motivated?
 
When I met my trainer (and now close friend) Nancy Lockington, I never imagined myself watching what I eat so carefully, training daily or standing on stage. I just wanted to tone up and look good. From the very beginning I was amazed how giving, helpful and open Nancy was. She really cared… she wanted everyone to succeed, be healthy and happy. I don’t know if Nancy realizes, but she completely changed my life … I saw things from a new perspective and started to believe it when I said “I can!”  The opportunity to help others really motivates me to train harder and learn more! I’ve been in the fitness industry for 4 years now… no, it’s not a huge amount of time, but it can be enough to burn out. The reason I’m still here is because I want to do what Nancy did for me back in 2004 … I want to help others to give themselves a chance.
 
Daily hit:  what’s the one piece of advice you want to share with us?
 
Never underestimate yourself! There is no such a thing as “Can’t!”